Hard stools are frequently a symptom of constipation caused by a low-fiber diet. Passing hard stools is not only difficult, it can be painful. Eating a diet rich in fiber and drinking plenty of water helps to soften stools. The correct dietary changes usually softens stools, but if constipation or hard stools are not relieved by a change in diet, seek the care of a medical professional. Constipation that persists may be caused by a medical condition, including a fecal impaction.
Fiber
Eat foods that are high in fiber to soften stools. Another advantage to high-fiber foods is that they add bulk to stools, which helps reduce constipation. Medline Plus, a service of the U.S. National Library of Medicine and the National Institutes of Health, recommends that older children and adults eat "20-35 grams per day" of fiber. High-fiber foods include beans, brown rice, whole-grain bread, and fruits and vegetables. Leave the peels on fruits and vegetables when appropriate to increase the fiber value of the foods.
Check food-package labels to determine how much fiber the product contains per serving.
Abdominal bloating and gas can result from a sudden increase of fiber in the diet. To reduce bloating and gas, increase your dietary fiber intake gradually.
Fluids
Water is absorbed through the small intestine, which softens stools and helps them to move along the intestinal tract. Increasing fluid intake makes more water available for the small intestine and therefore helps to soften stools. To increase fluid intake, drink eight 8-oz. glasses of water or juice a day and eat foods that have a high fluid content. Soup is a good example of a food that contains a lot of fluid.
Snacks
Choose snack choices that help to soften stools. Popcorn, graham crackers and bran muffins are good examples of high-fiber snacks. Fruit smoothies made with whole fruit are a great snack choice because they contain fiber and a lot of fluid.
Diary
Keep a food and bowel-movement diary to record what you eat each day and the frequency and consistency of your bowel movements. Each person's body is unique and reacts differently to foods eaten. By looking over your diary, you can tell which foods produce the best results for your body.
